Grandi 101 – –
Við minnum ykkur á mikilvægi þess að þvo hendur VEL fyrir og eftir æfingar og að þrífa búnað VEL eftir æfingu.
Höldum höndum frá andlitinu og gefum High Five með fótum frekar en höndum 🙂
Hreysti101
Metcon (No Measure)
A. Alt. EMOM x 10 min:
A1. 8-10 DBL DB/KB Bench Press
A2. 1-3 (Strict) Muscle Ups (Or 5-7 Strict PullUps/ 8-10 Ring Row)
B. For 20 min @YBTE:
50 DU/100 SU
50 SitUps
3 Rounds Cindy
40 DU/80 SU
40 SitUps
3 Rounds Cindy
30 DU/60SU
30 SitUps
3 Rounds Cindy
20 DU/40 SU
20 SitUps
3 Rounds Cindy
10 DU/20 SU
10 SitUps
AMRAP CINDY
*One Round Cindy =
5 PullUps (anyhow or RingRow) + 10 PushUps + 15 AirSquats
** Scale reps as needed. If it takes long time to go to the pullup bar – do rowing instead
Þrek101
Metcon (No Measure)
A. Slow and controlled Turkish Get-Up. 40sek ON, 20sek OFF. 8 rounds (3x each)
1. TGU Right Arm
2. TGU Left Arm
B. 1 Person Chipper. TC: 20min. Do the exercises in any order you want and as many reps you want at once, i.e. you can partially finish one and then go and work on the next one.
100 KB Swing
50 Strict Burpees
100 Tuck-Ups
50 Box Jumps
5 Rope Climbs
Need ideas for a rep scheme? Divide the reps by 5 and do 5 rounds 🙂
Styrkur101
Metcon (No Measure)
A. E2M x 6 Sets; AHAFA
Set 1-3: 6 Romanian Deadlift +
6-10 Double DB/KB Z- Presses on box
Set 4-6: 4 Deadlift +
6-10 Double DB/KB Floor Presses
B. E2,5M x 3 Sets; AHAFA:
5-7/5-7 Step ups on Box
10 Bent over Barbell Row
10/10 Heavy-ish Side Bends w. KB/DB
C. Emom x 9 min:
C1. 12-16 Explosive Russian KB Swings
C2. 10-12 Bent over Shoulder Flies (with two light weightplates)
C3. 30-40 Sec V-up hold